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Health experts say that people who eat breakfast consume fewer calories daily than those who don’t. In addition, the calories that breakfast eaters do consume throughout the day are healthier. Breakfast, in brief, is the most important meal of the day. Here are a few creative and healthy ways to start your Halloween day.

Bread is an ingredient that so many people try to avoid, so Colorful Cooking has decided to start the day with a whole-wheat sandwich thin, both sides of which together contain 100 calories and 5 grams of fiber. Topping that with heart-healthy avocado creates a creamy base for your green goblin.

Look for an avocado or alligator pear that is soft to the touch so it mashes easily. Avocados are full of fiber, vitamin K, folate and other vitamins and minerals. Research has shown that the most important nutrients found in avocados are just beneath the skin. The California Avocado Commission encourages a peeling method to preserve the most health benefits. Using this method, you peel the avocado with your hands in the same way that you would peel a banana. The first step is to cut into the avocado lengthwise, producing two long avocado halves that are still connected in the middle by the seed. Next, twist the halves until they separate. Carefully remove the seed, and cut each of the halves lengthwise into long quartered sections. Use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would do with a banana skin. The final result is a peeled avocado that contains most of that dark green outermost flesh and all the nutritional benefits. Plus, you waste nothing!

Combining the avocado with jalapeno, black beans and cilantro creates and fun goblin face and a tasty, healthy breakfast. I just folded the bread like a taco and chowed down. A bagel doesn’t have quite as many benefits as the goblin, but a bagel and coffee on a cool October morning hit the spot.

Painting the bagel with cream cheese is the perfect base for a Dracula face, and red apple fangs give it some nutritional benefit. Don’t forget to eat all the scraps of the apple. Apples are America’s most popular fruit, with pears checking in at No. 2. They are both in season right now and delicious, so if you prefer pear fangs, you could buy a nice red pear.

Goblin sandwiches and Dracula bagels are a nice way to start off the day, and if you make a plate of them, they look deliciously appetizing and a little scary at the same time.

Bloody Breakfast with Dracula

4 small bagels

1 Red Delicious apple

8 ounces whipped cream cheese

1/4 cup mini chocolate chips or Nutella

8 green olives

Toast all of the bagels, and spread 1 ounce of cream cheese evenly over the bagel. Cut one side of the apple off, getting as much red skin as possible. Using a sharp knife, cut the red skin into three long pieces. Then, cut at a diagonal on each side to make the fangs, slice from each fang to middle, and remove the extra piece to make a mouth. Place at the bottom of the bagel. Slice olives in half and use as eyes. Arrange chocolate chips on top of bagel with a point in the middle. Serve immediately.

Makes 8.

Morning Monster

4 English muffins, split and toasted

1 cup mashed avocado

Cilantro or parsley

1/2 cup black beans, rinsed and drained

8 jalapeno peppers

8 green olives

Spread 1/8 cup avocado on muffin. Use cilantro or parsley as hair and black beans as mouth. Cut olives in half and use as eyes. Slice pepper to use as a spicy nose. Serve immediately.